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Salmon with spinach Calories
High in protein, omega-3, and iron
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salmon with spinach (180 g) has 277 calories. That works out to 154 calories per 100 g. It contains 3.2 g of carbs, 30.2 g of protein, 15.7 g of fat and 2 g of fiber. Its 261 µg of Vitamin K covers 217% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Salmon with spinach Nutrition Facts
Selected: 1 serving (medium) · 180 g
277
KCAL / 180G
Carbs
3.2g
· 1% DV
Protein
30.2g
· 60% DV
Fat
15.7g
· 20% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 44% · Fat 51%
Salmon with spinach nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 277 kcal | |
| Total fat | 15.7 g | 20% |
| Saturated fat | 3.06 g | 15% |
| Trans fat | 0 g | |
| Sodium | 122 mg | 5% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 2 g | 7% |
| Protein | 30.2 g | 60% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Salmon with spinach?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 277 kcal |
| 1 piece (small) | 90 g | 139 kcal |
| 100 g | 100 g | 154 kcal |
| 1 piece (medium) | 130 g | 200 kcal |
| 1 cup (chopped) | 160 g | 246 kcal |
| 1 piece (large) | 180 g | 277 kcal |
| 1 cup (whole) | 220 g | 339 kcal |
| 1 serving (large) | 250 g | 385 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Salmon with spinach
How do you make salmon with spinach?
Salmon with spinach is made by cooking salmon fillets with wilted spinach, often with garlic, lemon, or a simple sauce. Soften the spinach first, add the salmon, and cook until the fish turns opaque and flakes easily with a fork.
Can you bake salmon with spinach in the oven?
Yes, salmon with spinach can be baked in one dish. Spread the spinach in a baking dish, place the salmon on top, and bake until the fish is opaque and flakes easily. Check it near the end of cooking to keep the salmon moist.
Can you make salmon with spinach in a creamy sauce?
Yes, cream is a common addition to salmon with spinach. Wilt the spinach, stir in cream, then cook the salmon in the sauce or spoon it over cooked fillets. Lemon and black pepper help balance the richness.
What should you serve with salmon and spinach?
Salmon with spinach pairs well with roasted potatoes, rice, or crusty bread. For a lighter plate, add a simple green salad with a sharp lemon dressing; it cuts through a creamy sauce without competing with the fish.
Should spinach be cooked before adding salmon to salmon with spinach?
Usually, yes. Spinach wilts much faster than salmon cooks, so soften it first and then add the fish. This also lets excess moisture cook off, helping prevent a watery pan or baking dish.
How do you cook salmon with spinach in a skillet?
For skillet salmon with spinach, sear the salmon and set it aside, then wilt the spinach with garlic in the same pan. Return the fish to the pan and cook until it flakes easily; this keeps the spinach from overcooking while the salmon finishes.
Can you use frozen salmon for salmon with spinach?
Yes, frozen salmon works for salmon with spinach. Thaw it in the refrigerator first and pat it dry before cooking; excess water can make the spinach watery and stop the salmon from browning properly.
How long does leftover salmon with spinach keep in the fridge?
Keep leftover salmon with spinach in a sealed container in the refrigerator and eat it within a short time. Refrigerate it promptly rather than leaving it at room temperature, especially if the dish contains a cream-based sauce.
Can you reheat salmon with spinach?
Yes, reheat salmon with spinach gently, covered, until it is hot throughout. A low oven or short microwave bursts help keep the fish from drying out; stir the spinach or sauce between bursts if using a microwave.
Is salmon with spinach safe to eat during pregnancy?
Yes, salmon with spinach is generally suitable during pregnancy when the salmon is fully cooked. Avoid raw or undercooked fish, and follow any personal guidance from your healthcare professional if you have specific dietary restrictions.
Salmon with spinach Vitamins & Minerals
Vitamins
Vitamin K
261µg · 217% DV
B12
5.04µg · 210% DV
B3
12.24mg · 77% DV
Vitamin D
14.76µg · 74% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
396mg · 57% DV
Iodine
50µg · 33% DV
Manganese
0.76mg · 33% DV
Potassium ⭐
738mg · 22% DV
Sodium
122mg · 5% DV
Salmon with spinach Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon with spinach
To burn the 277 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Salmon with spinach?
Salmon with spinach is a simple cooked dish pairing salmon fillet with spinach, often prepared in a pan or baked in the oven. The greens soften as they cook, bringing a mild, earthy note that balances the salmon’s rich flavour. Lemon, garlic and black pepper are common additions, and the spinach is best cooked just until tender.
It works well as a weeknight main with potatoes, rice or a crisp salad, whether served at home or adapted to local tastes. The combination is notable for protein and omega-3 fats; a 100 g portion provides 16.8 g of protein. For a lighter version, cook it with a little oil and skip a creamy sauce.
How Nutritious Is Salmon with spinach?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Salmon with spinach Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Salmon with spinach Contain Allergens?
Contains these allergens:
Which Diets Is Salmon with spinach Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Salmon with spinach Fat Profile
SATURATED
3.06g
MONOUNSATURATED
5.76g
POLYUNSATURATED
3.96g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.